Deep Core & Pelvic Floor Strengthening | Yoga 30 Day Challenge

[@DrMelissaOleson]

Amazing work Day 18! Could you feel your deep core firing up in todays class?

[@stephaniejackson6237]

What a wonderful flow! Relaxing while strengthening. I'm ready to take on the day!

[@DrMelissaOleson]

Yesss!!! I love this! Way to go!

[@jillian_006]

Great start to my day!

[@DrMelissaOleson]

Amazing! Way to go!

[@AmandaMatthews237]

I'm not gonna lie. Today was a challenge ! I felt my quads and hips mostly. Oh those clamshells at the end. Also... the twisted stretch at the end... perfect!

[@DrMelissaOleson]

Way to go sticking with it! Excited for you to see how you progress with this class coming back to it later on! You are doing fabulous!

[@annadiver4314]

Whew!! This one was challenging for me.

[@DrMelissaOleson]

Way to go!!!

[@joannahedleyblaylock8148]

Thanks so much for doing this , it's helping me so much!!!!

[@DrMelissaOleson]

Amazing! So glad you are enjoying the challenge! You're doing great💗

[@markrich4036]

Most Excellent. Shoulders and arms are wobbly also. Im learning how to balance new ways not just standing up. Thank you

[@DrMelissaOleson]

I love you are learning new ways to work on your balance. Keep up the fabulous work!

[@robinralston378]

Great Thanks! The tests were great. I had to do day 17 and 18 together but got it done

[@DrMelissaOleson]

You are welcome! So glad you enjoyed these classes. Keep up the good work!

[@marilynhull7078]

Yep! Pelvic floor totally fired uo!

[@DrMelissaOleson]

Amazing! Great job!

[@hennyjong2218]

Thank you for sharing with us 🙏

[@DrMelissaOleson]

You are welcome! Glad you enjoyed!

[@kennethmontoya6731]

Thank you Melissa this was a great core pelvic floor work out I really love the side lift u have a great technique style I ever seen I will keep doing this daily u rock see you tomorrow have a wonderful day see you

[@DrMelissaOleson]

You are welcome! So happy you enjoyed this core & pelvic floor workout! Have a fabulous day and see you tomorrow!

Thank you for this practice 🙏 I'm so happy to finally start to feel my obliques again 😅

[@DrMelissaOleson]

Yasss!!! Love it! way to go!

[@CherieAmoAmo-wu1ix]

That was spicy but good!! Thank you ✨

[@DrMelissaOleson]

So awesome spicey challenge LOVE IT!!! You are doing great!

[@habittoband]

❤

[@DrMelissaOleson]

👍

[@Luwsybird]

Thank you for the prolapse adaptation :) I felt I should skip the exercise at 2 mins, is it the dead bug? Wasn't sure if it would feel right, so did bird dog instead ... But I know that wouldn't have fired up the deep core muscles like your exercise would have...so any suggestions appreciated :)

[@DrMelissaOleson]

Great question! There are so many different ways to modify dead bug exercises. There are ways you can change your positioning to feel the core more. Doing bird dog is a great alternative and does target deep core depending on how you are doing it. Position really matters and how you are using your breath. In table top placing a block between your knees, squeezing the block on the exhale and reaching 1 arm forward (like in bird dog without the leg movement) could also target that deep core.

[@Luwsybird]

Oh didn't know that thank you! I also do the hover with a ball between my knees actually. Thank you for the tip :) the challenge is going well so far, only skipping the planks and cobra but the rest I'm so enjoying and looking forward to a new video every morning! :)

[@HuvieJoe]

Glutesssss on fiyaaaa with this one wow

[@DrMelissaOleson]

Yassss!!! Love it! Way to go!

[@LuzZenaidaDelValle]

Uff I have to work may left side more. Trank you for the workout.

[@DrMelissaOleson]

You are welcome! Great job noticing the difference from one side to the other!

[@klaurvick4501]

Day 18 for me. At the beginning, when we're doing "dead bug", you mentioned if we're only feeling it in upper abs, we need to make some adjustments. Which adjustments would that be?

[@DrMelissaOleson]

Great question, adjustments could be changing your breathing emphasizing more or less. Positioning of your body with spine and upper body. I go over this a little in this challenge with "neutral spine" tilting your pelvis all the way forward and then backwards and working somewhere in the middle. I have a few masterclasses that go into more depth on this topic in the Core Reset. Keep up the good work!

[@skincare4260]

Will this helps at strengthening pelvic floor muscles in Mens. Please let me know

[@DrMelissaOleson]

Yes these exercises are for men as well!

[@strongsyedaa7378]

Can Spinal Twisting be done if having Diastasis Recti? I am Early Postpartum please 🙏 kindly reply 🙏

[@DrMelissaOleson]

It is all about how you are doing the twists and managing intra-abdominal pressure. Breathing and positioning is key for this. One sign to look out for to make sure you are doing core & pelvic floor exercises correctly is pushing out/pelvic pressure/coning of your lower abs. Keep up the fabulous work 💕